Today, I welcome ultra-endurance athlete and world record holder Zach Bitter to The Dr. Gabrielle Lyon Show for an insightful conversation on the extreme physical and mental demands of ultra-marathons. Zach shares his mindset strategies for overcoming the inevitable dark moments in long-distance races, including visualization techniques and the importance of mental resilience in performance.

We also dive into personalized nutrition and training adaptations, as Zach details his transition from a high-carb to a low-carb diet and how it has influenced his endurance, recovery, and overall performance. Our discussion highlights the importance of metabolic flexibility, optimizing fuel sources, and tailoring macronutrient intake based on training intensity. Whether you're an endurance athlete or someone looking to develop greater resilience in life, this episode offers invaluable lessons on mental toughness, strategic nutrition, and the pursuit of excellence.

We discuss:

• The mental strategies Zach uses to push through ultra-marathons
• How visualization training enhances race-day performance
• Transitioning from high-carb to low-carb as an endurance athlete
• The role of macronutrient cycling in optimizing training and recovery
• Strength training for runners: Why it matters and how to incorporate it
• Adapting training for busy professionals: How to maximize results with minimal time

Zach Bitter is an ultramarathon athlete, coach, and podcast host of the Human Performance Outliers Podcast. He has broken multiple world and American records, won national championships, and competed for Team USA at the World 100KM Championships. Zach follows a low-carbohydrate diet for his training and racing preparation.

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Find Zach Bitter at:

https://zachbitter.com/

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Timestamps

(00:00) - Unlocking Mental Resilience for Ultra Marathons

(08:55) - Building Competitive Mindset Through Running

(13:07) - Navigating Dark Moments in Ultra Running

(19:48) - Optimizing Performance Through Nutrition Choices

(25:27) - Transitioning to Low Carb Ultra Running

(30:30) - Exploring Low Carb Ultra Running Diets

(35:23) - Training Approaches for Ultra Running

(44:08) - Optimizing Training for Experienced Runners

(48:58) - Optimizing Training Intensity and Nutrition

(56:53) - Adapting Nutrition for Ultra Running

(01:04:02) - Optimizing Macronutrient Ratios for Performance

(01:15:38) - Optimizing Nutrition and Supplemental Support

(01:19:34) - Optimizing Performance With Supplements

(01:30:20) - Navigating Restrictions in Athletic Performance

(01:39:50) - Optimizing Recovery for Ultra Running

(01:44:14) - Ultra Running Goals and History

(01:49:05) - Ultra Running Exploration With Zach Bitter

Disclaimer

The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.